Boiled Egg Chat
3 boiled eggs
1 Tbsp tomato ketchup
1 tsp tomato chili sauce
3 tsp tamarind extract
1 tsp lemon juice
1 tsp roasted cumin
Salt to taste
1 green chilly
1 spring onion, chopped
2-3 Tbsp boondi
In a bowl, mix tomato ketchup, tomato chili sauce, tamarind extract, lemon juice, roasted cumin, green chili and salt
In a plate, Cut the boiled egg into two and spread the chutney over the boiled egg.
Sprinkle some chopped spring onion, garam masala and boondi over the eggs
And the Egg Chaat is ready to serve.
You can add sprouts or chana or corn too.
Pomegranate & Corn Chat
Ingredients
1/2 cup boiled corn
1/2 orange
1/2 pomegranate
Mint, a small bunch chopped
1 capsicum, halved
3 Tbsp tamarind extract
Salt to taste
1 tsp chaat masala
Boondies, a small cup
Coriander, a small bunch chopped
1/2 tsp cumin powder
1/2 lime
In a bowl, add boiled corn, orange, pomegranate, chopped mint and chopped capsicum. Mix them well together.
Add tamarind extract, salt, chaat masala, few boondies, chopped coriander leaves, cumin, chili powder and lime.
Mix them all well together and your corn and pomegranate chaat is ready to eat.
Crunchy Summer Salad
Ingredients
Carrot
Tomatoes
Cucumber
Sprouts
Lettuce / Cabbage
Crushed Peanuts
Pomegranate
Olive Oil
Lemon juice
Salt to taste
Pepper
Take a big bowl, put carrot, chopped tomatoes, cucumber, sprouts, chopped lettuce leaves, peanuts and pomegranate seeds mix well.
Take another bowl, add lime juice, olive oil, pepper, salt and mix well for dressing
Add dressing to the salad and mix well, garnish with pomegranate seeds and serve.
Mango Papaya Salad
1 small papaya
1 chopped spring onion with greens
1 green cucumber
1 green chilli
1/2 red bell pepper (lal shimla mirch)
Few leaves mint (Pudina)
Small bunch of coriander (Dhaniya)
Mango Dressing:
Pulp of 1 mango
1 Tbsp vinegar
1 small bunch coriander
1 tbsp olive oil
Peel ribbons (strips) of papaya and slice the cucumber into thin strips.
Put in the spring onions along with the lime zest.
Add one chopped chilli.
Cut the red bell peppers into thin strips and add them to the other vegetables.
Put the mango pulp in a mixer with vinegar, coriander leaves, mint leaves and olive oil, and give it a good mix.
Season the salad with some salt and lime juice and pour the mango dressing and serve.
Baked Vegetable Salad
Cauliflower
Broccoli
Sliced Carrots
Sliced Potato
Sliced Onion
Cherry tomato
Green Beans
Bell Peppers
Babycorn
2 tbsp of Mustard (sarson) powder
2 tbsp Olive Oil
Black Pepper
Salt
Paneer
Black Eyed Beans (Soaked & Boiled) Lobhiya
- Take all the vegetable in a bowl
- Add oil, mustard seed paste, salt, black pepper to the vegetables and mix everything well
- Cover the bowl with an aluminium foil and put it in the oven at 220C for about 20 mins
- After that add the paneer and black eyed peas to it and put it back in oven for another 10 mins
- Take out the bowl from oven, uncover the bowl and the salad is ready to be served hot.
Watermelon Cucumber Salad
Soak 1/2 thinly sliced onion in cold water. Pat dry 2 cups diced watermelon and 1 seeded and sliced cucumber (kheera); toss with a handful of thinly sliced mint(pudina). Drain the onion, squeeze dry and add to the salad. Add 2 tsp olive oil and the juice of 1/4 lemon; season with rock salt (kala namak) and toss. Top with crumbled cottage cheese. Refrigerate for 15 mins and serve chilled.
Fruity Chana Salad
1 cup cooked kabuli chana (white chick peas)(approx. 1/2 cup raw kabuli chana)
1/2 cup cucumber , sliced
1/2 cup orange segments , peeled
1/2 cup onion , sliced
1/2 cup cabbage, torn
1/2 cup tomato , sliced
1 tbsp chopped corriander (dhania)
1 1/2 tsp lemon juice
salt and freshly ground pepper to taste
Combine all the ingredients except the salt and pepper and chill.
Just before serving, add salt and pepper and mix well.
Serve chilled.
Tips
You can also use rajma (kidney beans) in place of the chick peas if you like.
Cucumber Pineapple Salad
1 cups sliced cucumber
1/2 cup sliced pineapple
1/2 cup shredded spinach (palak)
To Be Mixed Into A Dressing
1/4 cup thick low fat curds , beaten
1 tsp sugar substitute
1/2 tsp lemon juice
1/4 tsp finely chopped celery
salt and freshly ground black pepper powder to taste
Combine the cucumber, pineapple and spinach together in a bowl and refrigerate to chill.
Refrigerate the dressing to chill.
Just before serving add the dressing and toss well. Serve chilled.
3/4 cup soaked and boiled hara chana (dried green peas)
1/3 cup finely chopped spring onions
1/4 cup finely chopped tomatoes
1 tsp finely chopped green chillies
To Be Mixed Into A Lemony Dressing
2 tbsp lemon juice
salt to taste
1/2 tsp black salt (sanchal)
1/2 tsp roasted and coarsely crushed cumin seeds (jeera)
black peppercorns (kalimirch) powder to taste
For The Garnish
1 tbsp finely chopped coriander (dhania)
Combine all the ingredients in a bowl, add the dressing and toss gently.
Refrigerate for at least 1 hour.
Serve chilled garnished with coriander.
Tangy Lettuce Salad
2/3 cup lettuce or cabbage , torn into pieces
2/3 pc tomatoes , cut into quaters
1/3 cup boiled green peas
2/3 tbsp chopped celery (without leaves)
negligible cup sliced capsicum
1/8 cup low fat paneer (cottage cheese) , / tofu (soya paneer)
To Be Mixed Into A Dressing
2/3 tsp finely chopped garlic (lehsun)
2/3 tsp chopped fresh basil leaves
tbsp lemon juice
1/8 tsp dry red chilli flakes (paprika)
2/3 tsp olive oil
salt and freshly ground black peppercorns (kalimirch) to taste
Combine all the ingredients in a salad bowl and refrigerate to chill.
Just before serving, add the dressing and toss well.
Serve immediately.
Nutrient values per serving
Energy Protein Carbs Fat Cholesterol Fibre
81 cal 6.3 gm 11.4 gm 1.4 gm 0 mg 1.7 gm
Bean Sprout Salad
3/4 cup bean sprouts
1/8 cup thinly sliced capsicum
For The Dressing
3/4 tsp oil
1/2 pc clove garlic (lehsun) , crushed
1/2 tbsp vinegar
1/2 tbsp soy sauce
1/4 tsp sugar
1/4 tsp chilli powder
1/2 tbsp crushed peanuts
For The Garnish
1/2 pc spring onion , finely chopped
1 tbsp chopped coriander (dhania)
For the dressing
Heat the oil in a non-stick pan, add the garlic and sauté for 15 seconds.
Drain the garlic, add the vinegar, soya sauce, sugar, chilli powder and peanuts and mix well. Keep aside.
How to proceed
Combine the bean sprouts and capsicum in a bowl, mix well and refrigerate till chill.
Just before serving, add the dressing and salt and toss well.
Serve chilled garnished with spring onions and coriander
Nutrient values per serving
Calcium Carbs Energy Fat Protein
37.8 mg. 13.7 gm. 103 cal. 2.7 gm. 5.9 gm.
Black Eyed Bean (Lobhiya) Salad
To Be Mixed Into A Dressing
1/3 tbsp lemon juice
1/8 tsp sugar
1/3 tbsp oil (optional)
salt to taste
Other Ingredients
50 gms chawli (cow pea / lobhia)
1/3 pc tomato , finely chopped
1/3 pc onion , finely chopped
1/3 pc capsicum , finely chopped
1/3 pc cucumber , finely chopped
1/3 pc slit green chilli , finely chopped
1/3 tbsp chopped coriander (dhania)
lettuce leaves or cabbage leaves
Boil the beans until cooked. Drain.
Add the tomato, onion, capsicum, cucumber and green chilli.
Pour the dressing over the salad. Chill.
Arrange the salad on a lettuce or cabbage bed. Sprinkle with coriander leaves.
Serve cold.
Tips
Black eyed beans have one of the slowest burning rates among carbohydrates and provide very good fuel during exercise.
An excellent source of energy, lobhia beans are important in a vegetarian diet as they have about 20 % protein.
Nutrient values Per Serving :
Protein Cho Fat
11.3 g 29.6 g 2.3 g
Cabbage and Grape Salad
1/4 cup fresh hung curd (chakka dahi)
1/2 tbsp milk
1/4 tsp powdered sugar substitute
1/8 tsp mustard (rai / sarson) paste , readily available in the market
salt to taste
Other Ingredients
1 cup finely shredded cabbage
1/3 cup sliced grapes
1/8 cup grated carrot
1/4 tsp finely chopped celery (ajmoda)
salt to taste
Immerse the cabbage in ice-cold water for 10 minutes and drain well. This will make them crisp.
Combine all the ingredients, including the cabbage, in a bowl and mix well.
Add the dressing, toss well and refrigerate for at least an hour.
Serve chilled.
Cabbage and Pineapple Salad
1/2 cup shredded cabbage
1/4 cup pineapple cubes
1/2 cup coarsely grated carrot
1/4 cup shredded lettuce
1 tbsp pineapple juice or crushed pineapple
1/8 cup chopped coriander (dhania)
1/4 tsp black salt (sanchal)
salt to taste
Combine all the ingredients together in a bowl and toss well.
Serve immediately.
Carrot, Cucumber and Rajma Salad
1/2 cup peeled and thinly sliced carrots
1/2 cup peeled and thinly sliced cucumber
1/4 cup soaked and boiled rajma (kidney beans)
1/4 cup sliced spring onions
To Be Mixed Into A Dressing
1 tbsp finely chopped mint leaves (phudina) leaves
2 tsp honey
1/2 tbsp lemon juice
salt to taste
Combine all the ingredients for the salad in a bowl and refrigerate till chill.
Just before serving, add the dressing and toss well.
Serve immediately.
Apple & Lettuce Salad
1/2 cup muskmelon (kharbooja) purée
1/2 tsp roasted cumin seeds (jeera) , crushed
3 tbsp chopped coriander (dhania)
salt and freshly ground black pepper powder to taste
Other Ingredients
1 cup torn lettuce / cabbage
1/2 cup shredded cabbage
1/4 cup thickly grated carrot
1/4 cup capsicum (red and yellow) cubes
1/2 cup chopped apples
1/2 tsp lemon juice
1/2 cup bean sprouts
2 tbsp chopped grapes
1 tbsp chopped spring onion greens
salt to taste
Put the lettuce, cabbage, carrots and capsicum in ice-cold water for 30 minutes. This will make them crisp.
Drain, wrap in a muslin cloth and refrigerate till ready to use.
Toss the apples in lemon juice and refrigerate till ready to use.
Combine the lettuce, cabbage, carrots, capsicum, apples, bean sprouts, grapes, spring onion greens and salt together in a bowl and mix gently.
Just before serving, add the dressing and toss well.
Serve immediately.
Cabbage & Moong Dal Salad
2 cups cabbage , chopped
1/3 cup yellow moong dal (split yellow gram) , soaked for 2 to 3 hours
1/2 tsp mustard seeds ( rai / sarson)
2 to 3 curry leaves (kadi patta)
1/4 tsp asafoetida (hing)
1 green chilli , chopped
3 tbsp chopped corriander (dhania)
1 tbsp grated coconut
1 tsp sugar (optional)
1 tsp lemon juice
salt to taste
2 tsp oil
Wash and drain the soaked moong dal. Keep aside.
Heat the oil and add the mustard seeds. When they crackle, add the curry leaves, asafoetida and green chilli and stir.
Add the cabbage, moong dal and salt. Sauté over a high flame for 2 to 3 minutes, till the dal softens a little.
Transfer into a bowl and when it cools slightly, add the coriander, coconut, sugar and lemon juice and mix well.
Serve chilled or at room temperature.
Nutrient values per serving
Amt Energy Protein Cho Fat Vit-A Vit-C Calcium Iron F.Acid Fibre
63 gm 75 kcal 4.1 gm 11.5 gm 1.4 gm 211.1 mcg 54.9 mg 31.7 mg 0.9 mg 27.6 mcg 0.7 gm
Three Bean Salad
1 1/4 cups mixed sprouts
1/3 cup sliced spring onions
1/4 cup tomato cubes
1/2 to 1 green chillies, finely chopped
1 tbsp chopped coriander (dhania)
To be mixed into a dressing
1 tbsp lemon juice
1 tsp chaat masala
1/8 tsp black salt (sanchal)
salt to taste
black pepper (kalimirch) powder to taste
Keep aside half the coriander leaves for the garnish and mix all the salad ingredients together.
Toss in the dressing and refrigerate for at least for 1 hour.
Serve cold, garnished with the balance coriander leaves.
Nutrient values per serving
Amt Energy Protein Cho Fat Vit-A Vit-C Calcium Iron F.Acid Fibre
73 gm 147 kcal 8.7 gm 25.7 gm 1.0 gm 180.0 mcg 9.8 mg 79.9 mg 2.7 mg 38.5 mcg 2.0 gm
Fruity Bean Salad
1 cup mixed sprouts
1/3 cup apples, chopped
segments of 1 orange
1 tbsp grapes, halved
1 tbsp white radish (mooli)
1/3 cup chopped salad leaves
1/4 cup chopped spinach (palak) leaves
1/2 green chilli, finely chopped (optional)
salt to taste
To be mixed into a dressing
1/3 cup fresh curds (dahi)
1 tbsp chopped mint leaves (pudina)
1/2 tsp sugar substitute
salt to taste
Mix all the ingredients except dressing thoroughly and put to chill.
Just before serving, pour the dressing over the salad.
Serve chilled.
Tips
Wash all the greens thoroughly before using them in your salad. Dry all the washed greens on tissue or a dry kitchen towel before adding the dressing
Nutrient values per serving
Amt Energy Protein Cho Fat Vit-A Vit-C Calcium Iron F.Acid Fibre
141 gm 161 kcal 7.1 gm 23.5 gm 3.4 gm 1009.6 mcg 13.6 mg 146.6 mg 2.4 mg 32.5 mcg 1.5 gm
Hummus
1/2 cup kabuli chana (white chick peas)
2 cloves of garlic (lehsun)
1 tbsp lemon juice
4 tbsp low fat curds (dahi)
salt to taste
1 tsp olive oil
For the garnish
1 tsp chopped parsley
chilli powder
Soak the Kabuli chana in water for 6 hours making sure that they are covered with water.
Cook the Kabuli chana in a pressure cooker. Cool and drain. Keep the drained liquid aside.
Put the oil, lemon juice, curds, cooked Kabuli chana, garlic, salt and some of the strained water in a blender and blend until smooth. If the mixture is too thick, add 2 to 3 tablespoons of water.
Place this mixture in a serving plate and sprinkle parsley and chilli powder on top.
Serve with thin strips of vegetables or with whole wheat pita bread.
Nutrient values for 1 cup
Amt Energy Protein Cho Fat Vit-A Vit-C Calcium Iron Fibre
86 gm 232 kcal 9.7 gm 31.6 gm 7.5 gm 159.9 mcg 16.8 mg 191.2 mg 2.3 mg 2.3 gm
Pasta Salad
For Salsa Dressing
2 Tomato
2 Green Chilli
Salt per Taste
1 tsp Sugar
Few Coriander Leaves
1/2 tsp Dried Oregano
Other Ingredients
1/2 Cup Pasta
1/4 Cup Beans
1/4 Cup Carrots
1/4 Cup Cauliflower
1 Tomato
Salt Per Taste
Chop the beans finely and cube the carrots.
Make the cauliflower into small florets.
Blanch the veggies.(Just immerse them in Boiling water for a minute)
Cook the pasta with salt in a heavy bottomed vessel for 7-9 minutes.
When it is done drain the water and run it in water by placing it in a colander.
Immerse the blanched veggies and pasta in ice cold water for 20 minutes.
To make salsa dressing
Chop the tomatoes , green chillies and coriander leaves very finely.
In a bowl, combine the ingredients(give under salsa dressing list)
Mash them continuously with the back of a spoon.
Drain out the water from the veggies and pasta mix.
Deseed a tomato and chop it into cubes.
Mix it well with the veggies and pasta.
Keep the salsa and the veggie pasta mix separately in the fridge and mix them while serving, by adding salt to the veggies.
Serve immediately.
Lettuce Crouton & Cheese Salad
To Be Mixed Into A Dressing
2 tbsp olive oil
1 tbsp vinegar
salt and
Other Ingredients
3 cups lettuce (iceberg , long leaf etc.) , torn into pieces
1/2 cup grated processed cheese
1/2 cup chopped spring onions whites and greens
1/2 cup toasted bread croutons
Place lettuce in cold water for 10 minutes and drain well. This will make them crisp.
Just before serving, combine all the ingredients, add the dressing and toss well.
Serve immediately.
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